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Yam vs Wakame - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 0.15g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 863mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.093g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 37)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.2)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Wakame
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Yam Wakame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Yam
14
Wakame
Mineral Summary Score
19
Yam
44
Wakame

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
2
:
6
Wakame
Contains more Potassium +1532%
Contains less Sodium -99%
Contains more Iron +303.7%
Contains more Calcium +782.4%
Contains more Magnesium +409.5%
Contains more Copper +59.6%
Contains more Zinc +58.3%
Contains more Phosphorus +45.5%
Contains more Potassium +1532%
Contains less Sodium -99%
Contains more Iron +303.7%
Contains more Calcium +782.4%
Contains more Magnesium +409.5%
Contains more Copper +59.6%
Contains more Zinc +58.3%
Contains more Phosphorus +45.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
3
:
6
Wakame
Contains more Vitamin C +470%
Contains more Vitamin B1 +86.7%
Contains more Vitamin B6 +14550%
Contains more Vitamin A +160.9%
Contains more Vitamin E +185.7%
Contains more Vitamin B2 +618.8%
Contains more Vitamin B3 +189.9%
Contains more Vitamin B5 +122%
Contains more Vitamin K +130.4%
Contains more Vitamin C +470%
Contains more Vitamin B1 +86.7%
Contains more Vitamin B6 +14550%
Contains more Vitamin A +160.9%
Contains more Vitamin E +185.7%
Contains more Vitamin B2 +618.8%
Contains more Vitamin B3 +189.9%
Contains more Vitamin B5 +122%
Contains more Vitamin K +130.4%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Yam
18%
Wakame
Carbohydrates
28%
Yam
9%
Wakame
Fats
1%
Yam
3%
Wakame

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Yam Wakame Opinion
Calories 118 45 Yam
Protein 1.53 3.03 Wakame
Fats 0.17 0.64 Wakame
Vitamin C 17.1 3 Yam
Carbs 27.88 9.14 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 2.18 Wakame
Calcium 17 150 Wakame
Potassium 816 50 Yam
Magnesium 21 107 Wakame
Sugars 0.5 0.65 Wakame
Fiber 4.1 0.5 Yam
Copper 0.178 0.284 Wakame
Zinc 0.24 0.38 Wakame
Starch
Phosphorus 55 80 Wakame
Sodium 9 872 Yam
Vitamin A 138 360 Wakame
Vitamin E 0.35 1 Wakame
Vitamin D 0 0
Vitamin B1 0.112 0.06 Yam
Vitamin B2 0.032 0.23 Wakame
Vitamin B3 0.552 1.6 Wakame
Vitamin B5 0.314 0.697 Wakame
Vitamin B6 0.293 0.002 Yam
Vitamin B12 0 0
Vitamin K 2.3 5.3 Wakame
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.037 0.13 Yam
Monounsaturated Fat 0.006 0.058 Wakame
Polyunsaturated fat 0.076 0.218 Wakame
Tryptophan 0.012 0.035 Wakame
Threonine 0.054 0.165 Wakame
Isoleucine 0.052 0.087 Wakame
Leucine 0.096 0.257 Wakame
Lysine 0.059 0.112 Wakame
Methionine 0.021 0.063 Wakame
Phenylalanine 0.071 0.112 Wakame
Valine 0.062 0.209 Wakame
Histidine 0.034 0.015 Yam
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.